SportPlan
Century ride (100 mi) training plan — beginner
Cycling · century ride (100 mi)
A 10-week century ride (100 mi) training plan at beginner level — designed around 5 hours per week across 4 days. Polarised intensity distribution: most volume at easy aerobic effort, two quality sessions, one long ride.
This is the representative template. The real SportPlan plan rebuilds every day from your Garmin and Strava data — HRV trend, Training Status, recovery, race calendar. The structure stays the same; the adaptation day-to-day is what changes.
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Preparation length
10 weeks
Hours per week
5 h
Days per week
4
Quality sessions / week
1
Total time
5h
Sessions
4
Quality sessions
1
Mon
Rest day
Full rest. No training. Sleep priority, normal eating, light walking only if you want.
Tue
60 min
Target zones
Sweet spot (88–94% FTP)
Why today
Highest sustainable training intensity for cycling — efficient FTP building per unit of fatigue cost.
Session details
Warm-up 10 min. 3×12 min at sweet spot (88–94% FTP) with 4 min recovery between. 10 min cool-down.
Wed
Rest day
Full rest. No training. Sleep priority, normal eating, light walking only if you want.
Thu
68 min
Target zones
Z2 endurance (55–75% FTP)
Why today
Aerobic base. 70–80% of weekly volume sits here. Mitochondria, capillary density, fat oxidation.
Session details
Steady aerobic ride at Z2. Cadence 85–95 rpm. Stay conversational throughout.
Fri
Rest day
Full rest. No training. Sleep priority, normal eating, light walking only if you want.
Sat
105 min
Target zones
Z2 endurance (55–75% FTP)
Why today
Glycogen depletion + slow-twitch fibre recruitment. The single most important session for endurance events.
Session details
Long endurance ride at conversational pace. Fuel 60g carbs/hr + bottle of mix per hour.
Sun
68 min
Target zones
Z2 endurance (55–75% FTP)
Why today
Aerobic base. 70–80% of weekly volume sits here. Mitochondria, capillary density, fat oxidation.
Session details
Steady aerobic ride at Z2. Cadence 85–95 rpm. Stay conversational throughout.
Polarised intensity distribution: roughly 75–80% of weekly volume at easy aerobic effort, 15–20% at quality (threshold, intervals, tempo), and 0–5% at race-pace. This split is the most-supported intensity distribution in the published endurance-training literature.
Quality sessions placed Tuesday and Thursday with full recovery between. Long session on Saturday (running / cycling) or Sunday brick (triathlon). Rest day Monday or Friday depending on your days-per-week.
Each session in the engine comes with a one-line 'why today' explanation. In the real adaptive plan, that rationale is anchored to your HRV, Training Status, and recent load — not the static template you see in this sample.
Connect Garmin or Strava, complete a 60-second onboarding, and your real plan rebuilds every day from your actual data. See your first week before you pay. €9.99/month, cancel anytime.
Ramon Curto designed SportPlan's endurance-training methodology from exercise-physiology principles. SportPlan applies it autonomously to the information you enter and the data you choose to connect; it is not ongoing one-to-one coaching or medical care.
Last revised July 2026